Arnold Schwarzenegger reveals ‘performance benefits of cutting carbs at night’, says it ‘can improve VO2 max and increase power’ – Fitness Volt

Arnold Schwarzenegger makes it his mission to share useful fitness information, which is still easily relevant at the age of 76. Schwarzenegger took to his newsletter on July 26, 2024 to reveal the performance benefits of evening carb reduction, specifically its effect on improved VO2 max and overall power.

Schwarzenegger amassed an undeniable physique and made a name for himself in the IFBB Pro League thanks to his towering height and golden age good looks. He won seven Mr. Olympia titles, pushing icons of the sport like Frank Zane and Sergio Oliva during that time. He helped usher in a new era of fitness, focusing on spectacular health results and optimal fitness.

While we often hear that carbs lead to fat gain, Schwarzenegger explains below that eating them earlier in the day can help people reap performance benefits, especially in terms of their VO2 max and overall power.

Arnold Schwarzenegger weighs in on the ‘performance benefits of cutting carbs at night’

According to a new study cited by Schwarzenegger, evening carb restriction can improve VO2 max and increase power.

“On our radar: Performance benefits of cutting carbs at night
Carbohydrates do not make you fat. But can your carb timing provide an additional benefit?

A new study suggests that limiting your evening carbs can improve your VO2 max and increase power.

One group consumed 290 grams of carbohydrates and the second group consumed 270 grams. The group that ate 270 grams of carbs stopped eating them after 4 p.m., which helped their VO2 max and power during exercise.

“What makes the study so interesting is that the participants did not reduce the total amount of carbohydrates they ate each day. And they don’t go low carb. One group had 290 grams of carbohydrates and the other group had 270 grams of carbohydrates. But the group that ate 270 grams of carbs stopped eating carbs after 4pm and focused on protein and fat.

Before we jump to conclusions, there are a few things to keep in mind. Participants were more likely to respond well because they did not follow a consistent exercise program or diet. The study was very short (only one week).”

He adds that it is not necessary to completely eliminate carbohydrates from the diet in order to lose weight.

“Remember, prior research has found that cutting carbs at night is unnecessary for weight loss.”

Based on the findings, Schwarzenegger notes that if you’re looking for performance benefits, try consuming carbs earlier in the day.

“Studies suggest that if you’re looking for a slight advantage in performance, eating more carbs earlier in the day and then eating less carbs later can provide an advantage.

But if the stress of cutting carbs at night (or the impractical nature of limiting what you can eat with friends and family) is significant, the boost in performance and fat burning may not be worth complicating your diet.

Schwarzenegger has also addressed whether or not carbs are necessary after a hard workout. He stressed that ‘you don’t need to force-feed carbs in the name of recovery’, adding that extra carbs before or after exercise had no effect on muscle protein synthesis. However, he noted that rinsing your mouth with a carbohydrate-containing drink during exercise improves performance.

If exercise improvement is high on your priority list, Schwarzenegger recommends consuming carbs earlier in the day, which can help you perform better whenever you decide to push the pace in the gym.

Related: Arnold Schwarzenegger shares how you can create ‘The Unbreakable Diet’ for better results